Reasons why Peanut Butter is underestimated

Nutritionists define peanut butter as:

“Healthy, filling and a dieter’s best friend”

For many, peanut butter is one of the easiest snacks.

But, surprisingly, it isn’t just easy.. but healthy too!


It helps you lose weight!
It has the enviable combination of fiber and protein that fills you up and keeps you feeling full longer, so you eat less over the day. And, there’s nothing more delicious than licking peanut butter off a spoon and it helps dieters fight cravings and stay on track.

It’s super nutritious!
A spoon of peanut butter is full of the antioxidant vitamin E, bone-building magnesium, potassium and immunity-boosting vitamin B6. Research shows that eating peanuts can decrease the risk of diabetes, and other terrible health conditions. A study published in the Journal of the American Medical Association found that “consuming 2 spoons of peanut butter at least 5 days a week can lower the risk of developing diabetes by almost 30%”
Helps Protect Against Alzheimer’s Disease
A study found that those getting the most niacin from foods were 70 percent less likely to develop Alzheimer’s disease. Peanuts are one of the foods highest in niacinYou can cook anything with it!Peanut butter is not just for lunch boxes, it is an inexpensive, versatile ingredient flavoring up anything from soups to pies.Now, grab your spoon and take a bite of one of these delicious guilt-free peanut butter cookies!


How Do Healthy Meals Affect Your Grades?

Believe it or not, healthy eating habits have positive effects on students!

In order to excel academically, students should be able to attend class, collaborate with their peers and be able to focus.

College students, for this reason, require physical support from food energy and nutrients; and If you want to do your best to get good grades, a healthy diet can improve your performance in college.

You’ll never skip a class!

You can’t keep up with mid-terms or finals if you miss the daily lessons. Getting enough protein, vitamins and minerals from food can keep you from being sick during the year. Eating a nutritious breakfast makes you able to achieve your daily goals; it keeps your body strong instead of sick.



College requires cooperation from students, teachers and your behavior is really important in this environment. According to a 2005 study on eating habits and academic performance reported in the “Journal of the American Dietetic Association“: Hunger can distract you and make you more irritable, while eating a healthy breakfast has been shown to improve mood and attention.



The same 2005 report concluded that eating breakfast regularly affect the brain’s blood sugar requirements and nutritional support; this improves memory, problem solving, learning and achieving high grades.


You’ll never fail an exam!

The Food Research and Action Center states that students who eat a complete breakfast work more quickly with less errors than those who don’t; and allows a better performance on visual skills as well. So, you can improve your grades by eating right every day!


Getting to know the incredible quinoa!

Also know as “superfood”, quinoa is incredibly nutritious and it’s full of protein, fiber and minerals.. but doesn’t contain gluten!

These days you can find Quinoa and products made with it all over the world,especially in BIO food stores and restaurants that serve natural foods.

There are three main types of quinoa: white, red and black.

The year 2013 was actually called “The International Year of Quinoa” by the United Nations (UN), based on its high nutrient value and potential to contribute to food security worldwide.

It goes way beyond the vitamins and minerals we’re all familiar with.

Quinoa, in fact, contains in large amounts Quercetin and Kaempferol

These important molecules have been shown to have anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects!

By including quinoa in your diet, you will significantly increase your total intake of these important nutrients.

High in Fiber, even higher Than Most Grains

Another important benefit of quinoa is that it is high in fiber.

There are numerous studies showing that soluble fiber can help reduce blood sugar levels, cholesterol and help with weight loss.

Perfect For People With Gluten Intolerance

A gluten-free diet can be healthy, as long as it is based on foods that are naturally gluten free.

Many researchers have been looking at quinoa as a suitable ingredient in a gluten-free diet, for people who don’t want to give up to breads and pasta.

Studies have shown that by using quinoa instead of typical gluten-free ingredients, it can increase the nutrient and antioxidant value of the diet.

Quinoa is very easy to incorporate into your diet

Quinoa can be ready to eat in as little as 15 minutes:

  • Put 2 cups of water in a pot, turn up the heat.
  • Add 1 cup of raw quinoa, with a dash of salt.
  • Boil for 15-20 minutes.
  • Taste

there are many other delicious ways to use quinoa.

For more details,  How to Cook Fluffy, Tasty Quinoa or check out these 27 Delicious Quinoa Recipes.

Incredible ways to exercise in zero time

When you have a billion things to do, it’s easy to renounce to your workout..

..But this doesn’t mean you can’t exercise during the day!

Use these tricks to move more when you don’t have time to do your scheduled workout.

1. Stand up Simply standing up during the day can be as beneficial for your body as doing a short workout, instead of sitting the rest of the day. If you can’t make time for a legit workout, stand up on your feet!

 2. Carry a bag Wherever you carry it, bend your elbow and engage your, pulse up and down. When your arm gets tired, switch hands and repeat. This way, you’ll both work your arms and feel better about carrying around all the useless stuff you always forget to empty from your bag.

4. Walk while you wait None of your time goes to waste. If you’re waiting for the crossing signal, or for your bus do some steps or move your feet. A super easy way of finding time to work out.

5. Work your abs while you sit When you sit, try to hold your belly in and than relax, repeat these simple exercise ten or twenty times. And enjoy your abs!

Even though these are effective and easy exercises, don’t forget to plan a real workout now and then.. and eat clean!